That might be a more realistic goal than 10,000 steps, which is often considered the standard to aim for.
The research, published in the journal Lancet Public Health, showed that this number is associated with a reduced risk of serious health problems, including cancer, dementia, and heart disease, reports the BBC.
The findings could encourage more people to track their steps as a practical way to improve health, researchers say.
“We have the perception that we need to reach 10,000 steps a day,” says lead author Dr. Melody Ding, “but that’s not evidence-based.”
Ten thousand steps equal about five miles or eight kilometers. The exact distance varies from person to person, depending on stride length, which in turn depends on height, gender, and walking speed – faster walkers take longer strides.
The 10,000-step figure originated from a marketing campaign in Japan in the 1960s. Ahead of the 1964 Tokyo Olympics, a pedometer called manpo-kei was launched, which translates as “10,000-step counter.”
Dr. Ding says the figure was “taken out of context” and became an informal guideline that many fitness devices and apps still recommend.
The study published in The Lancet analyzed previous research and health and activity data from more than 160,000 adults worldwide.
Compared to those who walked 2,000 steps a day, walking 7,000 steps a day was found to reduce the risk of:
cardiovascular disease – by 25%
cancer – by 6%
dementia – by 38%
depression – by 22%
However, the researchers note that some figures may not be entirely precise as they come from a limited number of studies.
Overall, the review suggests that even modest amounts of walking – about 4,000 steps a day – lead to better health compared with very low activity levels of just 2,000 steps.
For most health conditions, the benefits stabilize after 7,000 steps, although additional benefits for heart health exist at higher step counts.
“It’s about getting out and moving”
Jon Stride, who often walks as many as 16,000 steps a day, told the BBC that we shouldn’t just focus on numbers.
“It’s about getting out and moving, and the mental health benefits that are tangible, even if they’re not as easy to quantify as step counts.”
Stride, 64, began walking daily after suffering a heart attack in 2022 – inspired by his father-in-law who had one at the same age.
“I live in a rural part of Dorset, and I usually walk for an hour in the morning. I’m the only one walking without a dog.”
Jon says step-counting on his phone gives him both a challenge and health benefits: “When you hit a certain number, you think – I can walk a bit more.”
Most physical activity guidelines focus on time spent exercising rather than on step counts.
For example, the World Health Organization recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity per week.
Dr. Ding says such recommendations can sometimes be hard for people to understand, but they remain important.
“There are people who swim, cycle, or have physical disabilities that prevent them from taking steps,” she explains.
But she adds that a step-based recommendation could be included as a “supplement.”
Dr. Daniel Bailey, a sedentary behavior and health expert at Brunel University London, says this study challenges the “myth” that 10,000 steps a day are necessary.
While 10,000 is a good target for those who are more active, he says a goal of 5,000 to 7,000 may be “more realistic and achievable” for others.
Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, agrees that the exact number is not crucial.
He says “more is always better” and people shouldn’t worry if they don’t reach a certain target, especially on less active days.
Azeem Majeed, a general practitioner and professor at Imperial College London, says that even fewer steps can benefit older people or those with chronic illnesses.
Although he says “walking is generally a physically easy activity,” people with heart disease, arthritis, or chronic lung conditions may find it difficult.
But he adds that household chores “such as vacuuming or gardening” can also contribute to daily physical activity.
